Alternate Leg Diagonal Bound
How to do the Alternate Leg Diagonal Bound with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Abductors, Adductors, Calves, Glutes, Hamstrings
Bodyweight
How to do the Alternate Leg Diagonal Bound
- 1
Assume a comfortable stance with one foot slightly in front of the other.
- 2
Begin by pushing off with the front leg, driving the opposite knee forward and as high as possible before landing. Attempt to cover as much distance to each side with each bound.
- 3
It may help to use a line on the ground to guage distance from side to side.
- 4
Repeat the sequence with the other leg.
Log it, see it on your body.
Every Alternate Leg Diagonal Bound set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Alternate Leg Diagonal Bound fits
The Alternate Leg Diagonal Bound shows up in training built around a specific goal. See how it fits:
More quads exercises
Alternate Leg Diagonal Bound: common questions
What muscles does the Alternate Leg Diagonal Bound work?
The Alternate Leg Diagonal Bound primarily works the Quads. It also recruits the Abductors, Adductors, Calves, Glutes and Hamstrings as supporting muscles.
Is the Alternate Leg Diagonal Bound suitable for beginners?
Yes. The Alternate Leg Diagonal Bound is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Alternate Leg Diagonal Bound?
None. The Alternate Leg Diagonal Bound is a bodyweight exercise, so you can do it without any equipment.
Is the Alternate Leg Diagonal Bound a compound or isolation exercise?
The Alternate Leg Diagonal Bound is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Alternate Leg Diagonal Bound with correct form?
Assume a comfortable stance with one foot slightly in front of the other. Follow the full step-by-step above for the complete movement.
Log your Alternate Leg Diagonal Bound sets, free.
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